Molly Hembree, MS, RD, LD, Author at Eat This Not That

10 Best & Worst Snacks at Sam's Club, According to a Dietitian

Molly Hembree, MS, RD, LD — Thu, 30 Nov 2023 20:51:17 +0000

Snacking is a favorite American pastime. Grocery store shelves are lined with crunchy, salty, sweet, and savory treats to gnaw on between meals or to quickly quiet a grumbling stomach. But despite the attention-grabbing packaging brands use to encourage consumers to purchase their products, the captivating appearance of supermarket snacks isn't always related to their nutritional quality.

The good news is, if you can find healthy snacks, intentional snacking can be a key strategy in augmenting a healthy diet between meals, recovering from a workout, or providing a boost of energy when your reserves seem lacking. Most healthy snacks prominently feature nutrient-dense ingredients like fruits, vegetables, nuts, seeds, whole grains, lean proteins, and low-fat dairy. Adding these foods to your diet can help you feel full until your next opportunity at a sit-down meal.

Sam's Club, the membership-based warehouse known for its bulk offerings, is a haven for those seeking variety, value, and nutrition in their snack choices—especially since you can buy healthy options in large quantities. Boasting an extensive selection of products, Sam's Club should be one of your go-to destinations for stocking up on healthy snacks, but note that not all of their options are good for you.

Here, we have rallied up some of the best and worst Sam's Club snacks to help you navigate healthier (and not-so-healthy) snack fare.

6 Healthiest Snacks at Sam's Club

Best: Glenda's Farmhouse Whole Natural Unsalted & Unroasted Cashews

Nutrition: 160 calories, 12 g total fat (2.5 g saturated fat), 0 mg sodium, 9 g carbs (<1 g fiber, 2 g sugar), 5 g protein

This one-ingredient Sam's Club snack is nonperishable and portable for running between errands or just for noshing when you're on the couch. It also has a good dose of unsaturated fat and protein. Raw cashews, such as this product, which are neither salted nor roasted have a creamier taste than their salted/roasted counterpart. Blend them with milk, garlic, and nutritional yeast to make a creamy sauce for dressings, dips, or spreads.

Best: Oikos Triple Zero Blended Greek Yogurt

Nutrition: 90 calories, 0 g total fat (0 g saturated fat), 55 or 60 mg sodium, 7 g carbs (0 g fiber, 5 g sugar), 15 g protein

These easy on-the-go cups of yogurt hit the mark for good nutrition and taste. These yogurts contain no added sugar, use stevia as the only sugar substitute, are low in sodium, and include two cultures (S. Thermophilus and L. Bulgaricus) which may help with digestion, particularly certain types of diarrhea.

Best: Larabar Apple Pie & Lemon Bar Fruit & Nut Bar

Nutrition: 200 calories, 9 or 10 g total fat (1 or 1.5 g saturated fat), 5mg or 10 mg sodium, 24g or 25 g carbs (3g or 4 g fiber, 16g or 18 g sugar), 4 g protein

We can't be upset about this ingredient list: dates, almonds, apples, walnuts, raisins, and cinnamon. Nothing but fruit, nuts, and an aromatic spice. Larabars provide a guarantee that all fat and sugar present in the product are inherently from nuts and fruits themselves, respectively.

Best: Member's Mark Freeze Dried Strawberries

Nutrition: 110 calories, 1.5 g total fat (0 g saturated fat), 0 mg sodium, 23 g carbs (4 g fiber, 17 g sugar), 2 g protein

Just one simple ingredient is in this product, and it's the ingredient you would assume would be there: freeze-dried strawberries. This crunchy version of one of America's most purchased berries might be able to satisfy that chip craving, all while delivering an impressive 4 grams of fiber, 100% Daily Value (DV) of vitamin C, and the equivalent of a 1-1/3 cup of fresh strawberries in each serving.

Best: Nabisco Wheat Thins

Nutrition: 140 calories, 5 g total fat (0 g saturated fat), 200 mg sodium, 22 g carbs (3 g fiber, 5 g sugar), 2 g protein

These crackers are commonly available in Sam's Club as well as many other grocery stores and markets, and for good reason. They are a simple crunchy snack that is 100% whole grain (not just "made with whole grain"), offering 3 grams of mostly insoluble fiber per serving, which may help ease constipation and could reduce the risk of some cancers like colorectal cancer.

Best: Member's Mark Light String Cheese

Nutrition: 50 calories, 2.5 g total fat (1.5 g saturated fat), 200 mg sodium, 1 g carbs (0 g fiber, <1 g sugar), 6 g protein

The United States Department of Agriculture (USDA) recommends three servings a day of dairy (which also includes fortified soy milk and soy yogurt), and some of the best choices in this category are skim milk, yogurt, low-fat cheese, and reduced sodium cottage cheese. This light string cheese has just 2.5 grams of total fat and contributes a nice 6 grams of protein plus 15% DV of calcium for snack time.

4 Unhealthiest Snacks at Sam's Club

Worst: Nestle Drumstick Cone Variety

Nutrition: 280 or 300 calories, 15 g total fat (8 g or 9 g saturated fat), 90 mg or 105 mg sodium, 34-39 g carbs (2 g fiber, 21-24 g sugar), 4 g protein

These dessert cones can double as Sam's Club snacks, but they, unfortunately, contribute at least 32% of daily added sugar recommendations according to the U.S. Food and Drug Administration (FDA) and at least 44% of daily added sugar recommendations according to the American Heart Association. Some of the most predominant ingredients in this product are sugar, corn syrup, bleached wheat flour, and sweetened condensed milk.

Worst: Entemann's Little Bites Chocolate Chip Muffins

Nutrition: 190 calories, 9 g total fat (2 g saturated fat), 150 mg sodium, 27 g carbs (<1 g fiber, 17 g sugar), 2 g protein

These small muffins marketed to be a snack or breakfast option have little nutrition benefit and much more closely resemble an indulgent dessert. All 17 grams of sugar per pouch is added sugar from a mixture of cane or beet sugar and chocolate chips. No fruits, vegetables, or whole grains are found in this product.

Worst: Dorito's Nacho Cheese Tortilla Chips

Nutrition: 150 calories, 8 g total fat (1 g saturated fat), 210 mg sodium, 18 g carbs (1 g fiber, <1 g sugar), 2 g protein

Chips that take corn, milk, bell peppers, and tomatoes, and turn them into a salty processed chip, are not scoring well on our list. Recent research points to regular consumption of ultra-processed foods like Doritos are associated with weight gain and obesity.

Worst: Funyuns Onion Ring Snacks

Nutrition: 140 calories, 6 g total fat (1 g saturated fat), 280 mg sodium, 19 g carbs (<1 g fiber, <1 g sugar), 2 g protein

With surprisingly so little onion powder (yep, there are no whole onions in this onion-flavored product), it is the sixth ingredient falling behind the "less than 2% of the following" statement in the ingredients list, this snack is just fried cornmeal and salt. It is also the highest sodium product on our list at 280 milligrams per serving.

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8 Best & Worst Tacos at Taco Bell, According to a Dietitian

Molly Hembree, MS, RD, LD — Mon, 13 Nov 2023 14:00:27 +0000

We make numerous decisions every day when it comes to food. Oftentimes, that choice is whether to eat food from the grocery store or from a restaurant. The decision to eat at home may be fairly apparent if there are loads of tasty fresh groceries piled high in the fridge, while it could be equally obvious to grab food outside your kitchen for hectic evenings or weekends jampacked with errands. If you find yourself in the latter category, it might be helpful to know what foods to eat versus avoid.

Taco shops, whether small and local or big and corporate, are often an option when dining out. One such establishment that likely makes the list is Taco Bell. Taco Bell has a fairly limited menu (which can be a good thing when we need something fast) and offers customization for all their tacos. Taco Bell offers smart vegetable toppings like lettuce, tomato, onion, beans, and jalapeno peppers to boost nutrition, while also presenting less-than-stellar toppings like sauces, cheese, and sour cream.

Here we have rounded up the 8 best and worst tacos at Taco Bell to help you "Live Más." For more on what you should be ordering, check out 9 Healthiest Dishes to Order at Taco Bell, According to Dietitians.

The 3 Healthiest Tacos at Taco Bell

Best: Crunchy Taco – Fresco Style with Guacamole

Per taco: 180 calories, 11 g total fat (3 g saturated fat), 350 mg sodium, 14 g carbs (4 g fiber, 1 g sugar), 6 g protein

Ordering this taco "Fresco style" eliminates the sour cream and cheese, while adding tomatoes and saving you around 45 calories per individual taco. Take it a step further by adding a fruit serving (guacamole is made from avocados, which are considered a fruit!) to your snack or meal.

Best: Spicy Potato Soft Taco – Fresco Style with Refried Beans & Onions

Per taco: 240 calories, 8 g total fat (1.5 g saturated fat), 570 mg sodium, 37 g carbs (6 g fiber, 2 g sugar), 6 g protein

This hearty taco stars spicy potatoes and a savory chipotle sauce. To make it one of the healthiest Taco Bell tacos, we recommend ordering it "Fresco Style" for some extra tomatoes and adding onions and refried beans as supporting actors. The impressive 6 grams of fiber makes this taco a high-fiber choice.

Best: Black Bean Soft Taco – Fresco Style with Border Sauce

Per taco: 140 calories, 3.5 g total fat (1 g saturated fat), 370 mg sodium, 23 g carbs (5 g fiber, 2 g sugar), 5 g protein

Opting for plants as your protein rather than the default beef option, and your soft taco sees a 2-gram increase in fiber and satisfies approximately one full serving of vegetables.

The 5 Unhealthiest Tacos at Taco Bell

Worst: Toasted Breakfast Taco – Bacon

Per taco: 230 calories, 14 g total fat (5 g saturated fat), 550 mg sodium, 16 g carbs (1 g fiber, 1 g sugar), 11 g protein

This breakfast option contains only four ingredients: cheese, eggs, bacon, and a tortilla, but it falls short of the opportunity to include vegetables and the 5 grams of saturated fat is 25% of the Daily Value (DV).

Worst: Cheesy Gordita Crunch

Per taco: 490 calories, 28 g total fat (10 g saturated fat), 840 mg sodium, 41 g carbs (5 g fiber, 5 g sugar), 20 g protein

With a staggering 290 calories per taco and 28 grams of fat, this taco overdoes it, and not in a good way. The outermost layer of this taco is a flatbread, followed by a layer of three-cheese blend, then a hard-shell tortilla. All this before you even get to the inner contents, which include seasoned beef, spicy ranch sauce, and you guessed it, more cheese.

Worst: Chalupa Supreme – Beef

Per taco: 360 calories, 20 g total fat (6 g saturated fat), 570 mg sodium, 31 g carbs (4 g fiber, 4 g sugar), 12 g protein

The real culprit of calories and fat with this taco is surprisingly the chalupa flatbread itself. According to Taco Bell's nutrition calculator, the flatbread itself is 240 calories and 13 grams of fat, which is approximately two-thirds of the calories and fat of the whole taco order.

Worst: Nacho Cheese Doritos Locos Taco Supreme

Per taco: 220 calories, 14 g total fat (5 g saturated fat), 480 mg sodium, 17 g carbs (3 g fiber, 2 g sugar), 9 g protein

Salty-flavored chips aren't the healthiest way to complement a meal, so making a tortilla shell out of it is no exception. This taco shell made from Doritos, combined with cheese, sour cream, and more beef, racks up the fat. In fact, there are 3.5 times more calories from fat than protein in this taco.

Worst: Doritos Cheesy Gordita Crunch – Nacho Cheese

Per taco: 500 calories, 28 g total fat (11 g saturated fat), 900 mg sodium, 41 g carbs (5 g fiber, 5 g sugar), 20 g protein

This taco tips the scales at 500 calories, 11g saturated fat, and 900mg sodium. It manages to accomplish this feat with another triple-layer shell (flatbread, cheese, and hard taco), red meat, spicy ranch sauce, and more cheese, along with a dash of lettuce.

To read more about healthy Mexican food, check out The #1 Healthiest Order at 9 Major Mexican Chains.

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8 Best Foods to Help You Sleep

Molly Hembree, MS, RD, LD — Thu, 09 Nov 2023 13:30:41 +0000

Falling short on sleep seems to be pervasive across American culture. Many of us joke about never getting enough rest, we may blame life's obligations on interfering with adequate sleep, and it seems to be the norm that sleep is interrupted by periods of wakefulness during a usual night. In fact, the National Institutes of Health (NIH) report that 50 to 70 million Americans are plagued with a sleep disorder and one in three adults do not regularly get enough sleep (seven to eight hours each day) to protect their health. Dr. Kenneth Wright, Jr., a sleep researcher at the University of Colorado, also cautions that logging fewer hours of sleep during the week and combining that with adequate sleep only on the weekend or playing "catch up" on days off won't fix things. Instead, he says, a regular habit of sufficient sleep with occasional naps to replace one bad night's sleep, is what comprises a healthy sleep routine.

Beyond poor sleep habits that may lead to reduced productivity, sleepiness, or a bad mood, substandard sleep is associated with chronic disease. The American Academy of Sleep Medicine (AASM) and Sleep Research Society (SRS) issued a joint consensus statement in 2015, stating that adults who regularly sleep less than seven hours a night have an increased risk of issues such as obesity, diabetes, hypertension, and depression. It appears that the simple strategies many experts consistently give for better sleep, like powering down electronic devices before bed, avoiding caffeine in the hours approaching bedtime, and making your bedroom dark and quiet in the evening, can pay off dividends for long-term health.

What is a sleep-deprived adult to do? Beyond identifying key shortcomings in your sleep habits that could be revisited, how you eat could play a role in how you sleep. The strongest evidence points to nutrient-dense eating patterns complete with fruits, vegetables, whole grains, and lean proteins as ideal for healthier sleeping patterns, but certain foods may provide extra assistance in encouraging better sleep.

Here we rounded up the top 8 foods that may help you get the quantity and quality of sleep your body needs. Read on, and for more, don't miss 6 Supplements for Better Sleep That Aren't Melatonin.

Tart cherries

Melatonin, a hormone made from serotonin and linked to circadian rhythm regulation, naturally occurs in a small set of foods. One of those foods is tart cherries. A study investigating the effects of tart cherries found that participants experienced increases in time in bed, total sleep time, and sleep efficiency with the use of tart cherry juice concentrate.

Kiwi

The kiwifruit, or Chinese gooseberry, is known for its fuzzy skin and sour taste, but should also be noted for its potential impact on sleep. In one study, adults with self-reported sleep disturbances found improvements in sleep onset, duration, and efficiency after four weeks of regular kiwi consumption.

Peanuts

Tryptophan, an amino acid acting as a precursor to the neurotransmitter serotonin, is associated with the sleep-wake cycle. Tryptophan is found in foods like peanuts, turkey, milk, and eggs. A review in Nutrition Research states that foods impacting the availability of tryptophan may be the most helpful in the promotion of good sleep.

Salmon

Omega-3 polyunsaturated fatty acids, found in seafood like salmon, are usually recognized for their connection to heart health and cognitive health, however, this nutrient may also play a role in sleep. Consumption of fatty fish like salmon seems to show a positive effect on sleep regulation and a diet low in omega-3 fatty acids may impair sleep at night due to disturbance of our internal daily clock.

Mushrooms

Few foods naturally contain vitamin D, but mushrooms treated with UV light contain approximately 46% Daily Value (DV) of vitamin D per ½ cup. Read the nutrition facts panel or contact the manufacturer of any mushroom product you buy to confirm the presence of vitamin D. Vitamin D deficiency is linked to a higher risk of sleep disorders, including poor sleep quality, short sleep duration, and daytime sleepiness.

Yogurt

Alpha-lactalbumin, a protein found in whey in dairy products like yogurt, may reduce morning sleepiness and improve alertness the morning after ingestion. Less calcium intake (calcium is found in dairy yogurts) has been associated with greater difficulty falling asleep and with more nonrestorative sleep.

Pumpkin seeds

High-magnesium foods like pumpkin seeds may help us sleep longer and feel more rested. Studies have observed an association between lower magnesium intake and very short sleep (less than five hours per night), as well as daytime sleepiness.

Tomatoes

Although its melatonin content may vary by season, year, and species, tomatoes are regarded as a positive sleep influencer due to their natural melatonin levels. An eight-week study of postmenopausal women with poor sleep found that the women's reported total sleep quality score was greater in a group that ate 250 grams of beefsteak tomatoes two hours before sleep than compared to the non-tomato group. Additionally, a separate study published in the journal Appetite discovered that very short sleepers (those who sleep less than five hours a night) had the lowest intake of lycopene, a beneficial compound found in tomatoes.

To learn more about how what we consume can influence sleep, read Drinking Habits to Avoid for Better Sleep, Say Dietitians.

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11 Unhealthiest Breakfast Foods on Grocery Shelves

Molly Hembree, MS, RD, LD — Tue, 31 Oct 2023 14:00:55 +0000

Breakfast is considered the most important meal of the day, and for good reason. Your first meal, which doesn't have to be as soon as the sun rises, can set the trajectory for your day. Beginning your food decisions for the next 24 hours with something solid and satisfying can keep your appetite in check, provide lasting energy, help your mood, or even assist in recovery from that surprisingly tough exercise class.

As often as we might see healthy breakfast foods available such as fresh fruit, low-fat yogurt, or oatmeal, we stumble upon just as much or more foods that have limited nutrition quality. Many of these breakfast foods grace grocery stores, namely convenience items, and contain high amounts of calories, saturated fat, added sugar, and/or sodium.

Here we collected 11 of the unhealthiest breakfast foods appearing on shelves—in meat cases and behind freezer doors—so you can try and avoid dumping them in your cart on your next shopping trip. Read on, and for more, don't miss The 13 Healthiest Breakfasts To Eat, According to RDs.

Jimmy Dean Blueberry Pancakes and Sausage on a Stick!

260 calories, 16g total fat (4g saturated fat), 400mg sodium, 23g carbs (1g fiber, 10g sugar), 6g protein

Now making pancakes created with refined flour (and no actual blueberries) and sausage even easier to consume on the run, these breakfasts on a stick fall short on good nourishment for your first meal of the day. One serving (one stick) instead contributes 16 grams of fat, 400 milligrams of sodium, and a long list of additives like Red #3, BHT, and sodium diacetate.

Jimmy Dean Biscuits and Gravy

540 calories, 31g total fat (14g saturated fat), 1160mg sodium, 53g carbs (3g fiber, 7g sugar), 11g protein

With core ingredients like pork, heavy cream, and palm oil, it's no surprise that the saturated fat in these biscuits and gravy achieves an astonishing 14 grams of saturated fat (70% Daily Value or DV) per serving. The sodium content also reaches four digits at 1,160 milligrams of sodium, which far exceeds the Recommended Dietary Allowance (RDA) of 2,300 milligrams of sodium.

Pillsbury Golden Grahams Toaster Strudel Pastries

350 calories, 13g total fat (5g saturated fat), 290mg sodium, 54g carbs (1g fiber, 24g sugar), 4g protein

More enriched flour, palm oil, sugar, and even high fructose corn syrup can be found here in this less-than-stellar breakfast idea. These toaster pastries (AKA desserts) come up mediocre on nutrition while providing 24 grams of added sugars (nearly half of the RDA) in one serving, which may make managing weight, heart health, and normal blood sugars difficult if eaten regularly.

Tastykake Glazed Honey Bun

290 calories, 15g total fat (8g saturated fat), 220mg sodium, 35g carbs (1g fiber, 15g sugar), 4g protein

These honey buns are so rich that the serving size is for only half of one individually wrapped pastry snack (which is seldom where someone would stop eating). This breakfast concept makes a significant dent in your saturated fat intake (42% DV) per serving. Reduced saturated fat intake is associated with a reduction of cardiovascular disease events like stroke or heart failure.

Cap'n Crunch Original Cereal

150 calories, 2g total fat (0.5g saturated fat), 290mg sodium, 33g carbs (<1g fiber, 17g sugar), 2g protein

There's a reason this cereal tastes so great. It's those 17 grams of sugar per cup serving (100% of that as added sugar from sugar and brown sugar) that keep adults and kids alike coming back for another box. Its only redeeming quality is the added B vitamins like niacin (30% DV per serving), folate (50% DV per serving), and thiamin (25% DV per serving).

Frosted Cookies & Crème Pop-Tarts

360 calories, 9g total fat (3.5g saturated fat), 470mg sodium, 67g carbs (2g fiber, 38g sugar), 4g protein

This overly processed food may remind you of a sandwich cookie, but it is marketed as a breakfast product. All but 2 grams of sugar in one serving (two pastries) of this product are added sugar that is only empty calories. If you must add toaster pastries to your morning routine, go for just one at a time, make it unfrosted, and top it with some fresh berries yourself.

Johnsonville Country Recipe Smoked Breakfast Sausage

160 calories, 14g total fat (5g saturated fat), 500mg sodium, 3g carbs (0g fiber, <1g sugar), 6g protein

Sausages are not the first place to look when wanting to amp up protein in your diet. These meats are highly processed and one serving of this product contains nearly a quarter (22% DV) of your sodium allowance for the day. Add to this 5 grams of saturated fat and other additives like hydrolyzed corn protein, sodium diacetates, and sodium nitrites, and we can feel ourselves getting further and further away from a "clean" diet.

Oscar Meyer Maple Bacon

90 calories, 7g total fat (2.5g saturated fat), 370mg sodium, 0g carbs (0g fiber, 0g sugar), 6g protein

Marbling in your meat may indicate flavor, but it also indicates fat. Although bacon is considered a member of the protein group according to USDA (United States Department of Agriculture) MyPlate representation, it has more calories as fat than protein (approximately 70% versus 30%, respectively).

Kellogg's Nutri-Grain Soft Baked Breakfast Bars Apple Cinnamon

130 calories, 3.5g total fat (0.5g saturated fat), 115mg sodium, 25g carbs (2g fiber, 13g sugar), 2g protein

As one of the more unassuming breakfast products to make our list, these bars are not doing us a huge favor towards building a solid breakfast. These bars have a solid start with their first ingredient as whole grain oats, but quickly shifts gears to added sweeteners in the form of sugar, dextrose, fructose, and invert sugar (that's before you even get to the filling).

Little Debbie Strawberry Shortcake Mini Muffins

180 calories, 6g total fat (1.5g saturated fat), 200mg sodium, 29g carbs (0g fiber, 18g sugar), 2g protein

These little muffins will put you back 18 grams of sugar per serving (one pouch), with 40% of all calories in this product as added sugar. It also contains more dextrose, sugar, and palm oil than actual strawberries (by weight) in its "strawberry flavored bits."

Red's Meat Lovers Sausage & Egg Burrito

350 calories, 16g total fat (5g saturated fat), 690mg sodium, 37g carbs (1g fiber, 2g sugar), 15g protein

This breakfast burrito might come with 15 grams of protein (all from animal protein) per burrito, but it will cost you 16 grams of total fat and 690 milligrams of sodium. This product is positioned as being non-GMO, antibiotic-free, and uses cheese that is rBST-free (an artificial growth hormone), but these are not claims related to the health of the food.

To learn more about what foods to instead try at breakfast, read 12 Best & Worst Frozen Breakfast Sandwiches, According to a Dietitian

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12 Best & Worst Jersey Mike's Subs, According to an RD

Molly Hembree, MS, RD, LD — Thu, 05 Oct 2023 13:47:19 +0000

Once lunchtime rolls around and you realize you forgot your brown bag, the nearby submarine sandwich shop easily could be calling your name. The simplicity and convenience of these shops can also fit your schedule without breaking the bank while on the clock during a busy workday. These restaurants offer various combinations of similar sandwich formats but give you some power in customization. Some of these establishments also allow menu items served up on buns, in wraps, inside bowls, or atop salads.

Jersey Mike's is a popular sub shop you might stumble upon. Here, you may not find sandwiches dripping with sauce, oil, or cream, but there could still be hidden sources of excess fat and sodium, while maybe some surprises with added vegetables and fiber. We have assembled some strategies to order better at Jersey Mike's, as well as menu options to pass by. Follow this guide to choose your next sub with confidence.

How to order the healthiest sandwich at Jersey Mike's:

Steer clear of extra cheese. More melted (or cold) cheese can amass calories quickly and none of the cheese used at Jersey Mike's aligns with the Dietary Guidelines for Americans 2020-2025 recommendations of reduced fat, low fat, or fat-free cheese.

Avoid too much meat. More meat might make us assume that there is simply more protein within final nutrition facts. However, many times meat at submarine sandwich shops is animal protein like bacon, roast beef, salami, and ham, which also racks up saturated fat.

Order "Mike's Way." The chain's unique ordering phrase means your meal comes prepared with nutritious onions, lettuce, tomatoes, olive oil blend, red wine vinegar, and spices.

All menu item nutrition facts are for the "regular" size unless listed otherwise. Read on to find out the best subs at Jersey Mike's as well as what to avoid, and for more, don't miss The Unhealthiest Fast Food Sandwiches in America—And 10 Healthier Options.

The 5 Best Menu Items at Jersey Mike's

Best: Turkey and Provolone (#7) Wheat Wrap

780 calories, 45g total fat (13g saturated fat), 1877mg sodium, 58g carbs (8g fiber, 5g sugar), 39g protein

As one of the highest-fiber menu items you can build, the Turkey and Provolone on a wheat wrap (regular sandwich pictured above) has 8 grams of fiber per serving and under 800 calories when customized as a wheat wrap.

Best: Mini Tuna Fish (#10) Cold Sub on Wheat Bread

620 calories, 42g total fat (6g saturated fat), 753mg sodium, 38g carbs (4g fiber, 5g sugar), 20g protein

Albeit perhaps disheartening, falling below 800 milligrams of sodium and 10 grams of saturated fat per serving is quite an accomplishment for a submarine sandwich restaurant. The Mini Tuna Fish Cold Sub comes in at 753 milligrams of sodium and manages to have just 6 grams of saturated fat per sandwich while supplying an adequate 20 grams of protein.

Best: Ham & Provolone (#3) Bowl with Avocado

580 calories, 48g total fat (12g saturated fat), 1272mg sodium, 13g carbs (5g fiber, 7g sugar), 28g protein

The "bowl" format option for menu items at Jersey Mike's drops the calorie count substantially (261 calories saved to be exact) and puts your favorite ingredients instead on a bed of lettuce. Order the Ham & Provolone Sub as a bowl, and add avocado to provide some creaminess without mayonnaise or extra cheese.

Best: Grilled Portabella Mushroom & Swiss (#64) Hot Sub with Extra Mushrooms on Wheat Bread

630 calories, 30g total fat (10g saturated fat), 730mg sodium, 63g carbs (7g fiber, 9g sugar), 26g protein

You can't miss the vegetables on the Grilled Portabella Mushroom & Swiss Hot Sub, and we decided to make it that much more obvious by selecting "extra grilled portabella mushrooms". This sandwich gets you to around 1 ½ servings of vegetables (that's over half of the daily vegetable recommendations if you're following a 2,000-calorie diet).

Best: The Veggie (#14) Cold Sub with Swiss on Wheat Bread

730 calories, 43g total fat (12g saturated fat), 775mg sodium, 59g carbs (7g fiber, 7g sugar),24g protein

The Veggie Cold Sub with Swiss is a vegetable-forward sandwich made on wheat, rather than white, bread (increasing the fiber by 2 grams). By removing the provolone cheese but keeping the Swiss cheese, you'll decrease grand totals by a considerable 190 calories and 15 grams of fat.

The 7 Worst Menu Items at Jersey Mike's

Worst: Buffalo Chicken Cheese Steak Hot Sub (#44)

870 calories, 47g total fat (14g saturated fat), 3344mg sodium, 65g carbs (4g fiber, 10g sugar), 49g protein

One of our "biggest losers," the Buffalo Chicken Cheese Steak Hot Sub comes in at a slap-in-the-face 3,344 milligrams of sodium, which is over double the amount of sodium recommended daily by the American Heart Association.

Worst: Chipotle Cheese Steak Hot Sub (#43)

990 calories, 62g total fat (19g saturated fat), 2317mg sodium, 64g carbs (3g fiber, 9g sugar), 45g protein

With a disappointing just 3 grams of fiber per sub, the Chipotle Cheese Steak Hot Sub has 62 grams of total fat (32 grams of that just from the Chipotle mayo) and barely-there vegetables.

Worst: Bacon Ranch Chicken Cheese Steak Hot Sub (#26) with Extra Bacon

910 calories, 49g total fat (16g saturated fat), 2694mg sodium, 62g carbs (4g fiber, 9g sugar), 58g protein

The four words "bacon", "ranch, "cheese" and "steak" in the title of a menu item probably indicate this food isn't the best choice, and you would be right. The Bacon Ranch Chicken Cheese Steak Hot Sub is loaded with calories, saturated fat, and sodium, even when ordering the "regular" size.

Worst: Big Kahuna Cheese Steak Hot Sub (#56) with Extra Meat

880 calories, 42g total fat (19g saturated fat), 2615mg sodium, 66g carbs (3g fiber, 9g sugar), 61g protein

Although the Big Kahuna Cheese Steak Hot Sub delivers over 100% of the Recommended Dietary Allowance (RDA) of protein, it does so at the expense of also having 19 grams of saturated fat, which is barely shy of the total 20 grams of saturated fat intake recommended each day.

Worst: Cancro Special Cold Sub (#12) with Extra Pepperoni

1020 calories, 59g total fat (17g saturated fat), 1753mg sodium, 58g carbs (4g fiber, 7g sugar), 61g protein

The "Cancro Special," named after Jersey Mike's founder Peter Cancro's brother, carries the family name via a surplus of calories, fat, saturated fat, sodium, and enriched carbs. This is all achieved by building a sandwich that includes pepperoni, roast beef, provolone, white bread, and pepperoni.

Worst: Giant The Original Italian Cold Sub (#13)

1730 calories, 103g total fat (28g saturated fat), 4471mg sodium, 121g carbs (8g fiber, 18g sugar), 80g protein

We sure hope you intend to split the Giant The Original Italian Cold Sub with a friend (or multiple friends), but if not, be prepared for your heart to work overtime, responding to the excessive 4,471 milligrams of sodium and 28 grams of saturated fat.

Worst: Giant Club Supreme Cold Sub (#9) with Extra Cheese

2310 calories, 160g total fat (38g saturated fat), 3686mg sodium, 116g carbs (8g fiber, 12g sugar), 109g protein

By achieving a day's worth of calories in one sandwich, you don't need to eat anything else all day, right? Wrong. The Giant Club Supreme Cold Sub is too big, too fattening, and too salty to eat altogether. Take your knife and cut this into four small subs (which is what Jersey Mike's recommends on their menu homepage), eat just one of those, and ask for a tossed salad on the side (available at some locations)

For more healthy restaurant choices, check out The #1 Healthiest Order at 9 Major Mexican Chains or 8 Healthiest McDonald's Orders.

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The 14 Healthiest Frozen Breakfast Foods, According to a Dietitian

Molly Hembree, MS, RD, LD — Thu, 28 Sep 2023 16:47:49 +0000

Breakfast is often regarded as the most important meal of the day, but you wouldn't know that from the nearly 25% of Americans who skip breakfast every day and who are only receiving about 16% of their total daily calories from said meal. Breakfast can "break the fast" post-sleep, increase energy, and set the trajectory for our day. It is prudent that a balanced breakfast, even when found in the frozen section of the grocery store, be part of our daily routine to feel our best.

The frozen foods department went cold in the more distant past for its perceived scarcity of healthy food finds, but the freezer aisles seem to have gone through a grand resurgence over the last few years. Now, major national and private label brands have funneled extra cash into packaging up wholesome products that are positioned to attract an array of shoppers. It appears that frozen foods not only include more options (including breakfasts) than ever, but they also appeal to those who are health-minded and may have extra time constraints.

Here, we have rallied up 14 of the top healthiest frozen breakfast foods so you can feel confident in your next shopping trip for this week's morning meals. Read on, and for more, don't miss 20 Best Breakfasts To Stay Full & Energized All Day.

Sweet Earth Big Sur Breakfast Burrito

Per serving: 290 calories, 10g total fat (1.5g saturated fat), 560mg sodium, 32g carbs (7g fiber, 2g sugar), 18g protein

If you've never had tasty tofu alongside seitan or "wheat meat" wrapped up in a grab-and-go meal idea, now is your chance. This savory burrito comes in at just 290 calories, which allows space to pair it up with some precut fruit and yogurt to round out a full meal when time is of the essence.

JUST Egg Folded

Per serving: 100 calories, 7g total fat (0.5g saturated fat), 320mg sodium, 3g carbs (0g fiber, 0g sugar), 6g protein

This hen-free "egg" gives you all the feels of a slow weekend breakfast you come to expect out of an omelet as the centerpiece. It has an equivalent amount of protein per serving as one egg but with 1 gram less saturated fat and zero cholesterol.

Kroger Diced Potatoes O'Brien with Peppers and Onions

Per serving: 750 calories, 0g total fat (0g saturated fat), 25mg sodium, 11g carbs (2g fiber, 1g sugar), 1g protein

It's rare to find a frozen potato product that not only combines other vegetables in its recipe but is also absent of added oils or salt. That's why this product should be stocked in your freezer and ready to go for a warm hash. Split an egg over it or mix in some lean sausage to up the protein content for your first meal.

Woodstock Frozen Organic Antioxidant Fruit Blend

Per serving: 80 calories, 1g total fat (0g saturated fat), 0mg sodium, 20g carbs (4g fiber, 14g sugar), 1g protein

Well-made smoothies are an outstanding go-to for breakfast while requiring little prep and little decision-making. It's also wise to seek out fruits for a smoothie that aren't your typical go-to's like bananas and apples. This fruit blend contains blueberries, dark sweet cherries, pomegranate arils, and strawberries, without any preservatives or added sugar. Mix it up with low-fat dairy or soy milk and add in one scoop of protein powder to give your body all it needs to start the day on the right foot.

Van's Multigrain Frozen Waffles

Per serving: 140 calories, 5g total fat (0g saturated fat), 380mg sodium, 20g carbs (4g fiber, 3g sugar), 4g protein

These toaster waffles that make you feel like a kid again make a great standalone waffle breakfast or as even a "bun" for a breakfast sandwich! This product has 140 calories per two-waffle serving and is a good source of fiber. The added fiber in this is from oat fiber rather than the less well-tolerated added fiber source inulin (chicory root).

Food for Life Ezekial 4:9 Cinnamon Raisin Sprouted Whole Grain Bread

Per serving: 80 calories, 0g total fat (0g saturated fat), 65mg sodium, 18g carbs (2g fiber, 5g sugar), 4g protein

Stored in the freezer section of your store and easily transferred to your home freezer until ready to toast, Ezekial Cinnamon Raisin bread is a top contender for best taste and nutrition among all breads. Its sweetness comes from only cinnamon and raisins and no sugar nor sugar substitute, while its heartiness comes from a blend of six grains and two legumes.

Dole Boosted Blends Protein Smoothie

Per serving: 160 calories, 2g total fat (0g saturated fat), 25mg sodium, 25g carbs (4g fiber, 15g sugar), 10g protein

Make breakfast even more straightforward with this genius product by Dole. Blueberries and bananas mixed with a "protein cube" (whey protein, almond butter, and vanilla extract) and vitamin C take all the guesswork out of your blended beverage.

Sweet Earth Benevolent Bacon

Per serving: 55 calories, 2.5g total fat (0g saturated fat), 120mg sodium, 4g carbs (0g fiber, <1g sugar), 4g protein

This plant-based bacon alternative has considerably less fat (70% less), saturated fat, and sodium (60% less) than traditional bacon. The flavor consists of hickory and sage notes and cooks up surprisingly crispy and rich like turkey or pork bacon.

Kodiak Cake Buttermilk Power Flapjacks

Per serving: 190 calories, 2g total fat (0.5g saturated fat), 370mg sodium, 30g carbs (4g fiber, 6g sugar), 14g protein

Now a household name, Kodiak Cakes offers several frozen pancakes (flapjacks) and waffles that are a good source of protein, including this product. It also contains a mixture of whole-grain wheat and whole-grain oats which delivers a grand total of 4 grams of fiber per serving, making it also a good source of fiber.

Good Food Made Simple Egg White Patties

Per serving: 30 calories, 0g total fat (0g saturated fat), 115mg sodium, 2g carbs (0g fiber, 1g sugar), 5g protein

The perfect breakfast protein patty does appear to exist, thanks to Good Food Made Simple! This frozen bag of six egg white patties is a no-brainer for breakfast sandwiches as they help you prepare your morning meal in minutes. With its only other ingredients as whole milk (but not enough to add any fat), cornstarch, salt, and pepper, we are fans of throwing these in your grocery cart regularly.

Veggies Made Great Superfood Veggie Cakes

Per serving: 80 calories, 4g total fat (0g saturated fat), 150mg sodium, 8g carbs (1g fiber, 2g sugar), 2g protein

Veggies Made Great prides its brand on creating products with a vegetable (or a blend of several!) as its first ingredient(s). These veggie cakes include an astonishing seven types of vegetables (nine if you count the tomato powder and garlic) to make a terrific complementary food in your breakfast routine.

Amy's Tofu Scramble

Per serving: 420 calories, 27g total fat (4g saturated fat), 790mg sodium, 24g carbs (5g fiber, 4g sugar), 20g protein

Meant to be eaten alone for a meal, this substantial plant-based morning meal tray keeps hunger at bay with 5 grams of fiber and 20 grams of protein. The 27 grams of total fat per serving is mostly from soybeans and olive oil, while the 4 grams of sugar is inherent to the vegetables in the product as there is no added sugar.

Food for Life Ezekiel 4:9 Sprouted Grain Low Sodium English Muffins

Per muffin: 90 calories, 0.5g total fat (0g saturated fat), 0mg sodium, 17g carbs (3g fiber, 0g sugar), 5g protein

Food for Life has another spot on our list with their low-sodium English muffins. In fact, these English muffins aren't just low in sodium, they are actually sodium-free. Split one of these and slide it into your toaster for a breakfast sandwich bun that can also support heart health.

Strong Roots Cauliflower Hash Browns

Per serving: 160 calories, 9g total fat (1g saturated fat), 260mg sodium, 19g carbs (2g fiber, 0g sugar), 2g protein

In a better-for-you take on classic hash browns, these home fries by Strong Roots use cauliflower as their base. They offer 2 grams of fiber per serving but are a comparable number of calories and fat to their traditional, non-cauliflower counterparts.

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The #1 Healthiest Order at 9 Major Mexican Chains

Molly Hembree, MS, RD, LD — Fri, 15 Sep 2023 19:29:30 +0000

There are more times than we all care to admit when making meals at home just doesn't make sense with our busy schedules. Preparing a grocery list, assessing the current home inventory of foods, carving out time to grocery shop (or even receiving a food delivery from your favorite retailer), collecting said groceries, putting them away, and then preparing them in your own kitchen is a process.

Thankfully, some better-for-you choices abound on the menus of nearby Mexican fast food and casual dining establishments, giving you more time in your day for other things while you enjoy a fresh meal. Oftentimes these menu items are customizable if you need to tailor the menu item as written to align with a food allergy or intolerance, food preference, or health goal.

These top strategies can help you navigate the menu at your favorite Mexican restaurant for healthier fare:

Limit portions. The smaller your serving, the smaller the calorie contribution.
Seek out extra vegetables. Including more vegetables is a simple way to boost nutrition and bulk of a menu item.
Forgo added creams and oils when possible. Although added fats provide flavor, they come at a price: nine calories per gram, the most of any macronutrient. Creams often have a higher percentage of saturated fat than unsaturated (more desirable) fat.

Read on for our list of go-to menu items from nine major Mexican chains And next, check out The #1 Unhealthiest Order at 9 Major Fast-Food Mexican Chains.

Chipotle Plant Powered Lifestyle Bowl

Per serving: 720 calories, 38g total fat (6g saturated fat), 2310mg sodium, 83g carbs (16g fiber, 13g sugar), 18g protein

This "lifestyle" bowl includes all of the things we like seeing more of in a Mexican-style meal: lettuce, sofritas (tofu!), fajita veggies, salsa, and guacamole. It delivers a hearty 720 calories and 16g fiber. Beans (like soybeans) are recognized for their association with satiety and weight management, making them an ideal part of this meal.

Qdoba Fajita Vegan Bowl

Per serving: 530 calories, 17g total fat (2.5g saturated fat), 1350mg sodium, 79g carbs (22g fiber, 7g sugar), 17g protein

This menu item at Qdoba cuts right to the chase with seasoned rice and grilled vegetables piled high in a 22g-fiber-filled, plant-powered bowl. The reasonable 2.5g saturated fat is an appropriate restaurant choice to help control chronic conditions like diabetes.

Taco Bell Power Menu Bowl

Per serving: 460 calories, 21g total fat (6g saturated fat), 1250mg sodium, 41g carbs (8g fiber, 3g sugar), 26g protein

Not only does this bowl from Taco Bell contain nearly two servings of vegetables, but it is also a good source of calcium, iron, and potassium. Iron is an important mineral for blood and oxygen transfer, as well as neurological development and cellular functioning.

On the Border Grilled Portobello Bolder Border Bowl

Per serving: 580 calories, 15g total fat (3.5g saturated fat), 1730mg sodium, 94g carbs (19g fiber, 10g sugar), 20g protein

This version of a rice bowl lends its flavor to cilantro and lime, along with great toppings like black beans, pickled red onions, toasted corn, pico de gallo, and sliced avocado. It comes out to 580 calories, which is a very appropriate calorie range for a solid meal to support weight goals, with 19g of fiber to boot.

Moe's Southwest Grill Junior Homewrecker

Per serving: 337 calories, 16g total fat (6g saturated fat), 768mg sodium, 45g carbs (8g fiber, 7g sugar), 22g protein

Moe's offers a choice when you select a burrito of a 12-inch regular tortilla or a 10-inch junior tortilla. Go with the slightly smaller junior and you save 110 calories. Build your recipe with fish, southwest slaw, grilled mushrooms, pickled jalapenos, diced cucumber, shredded lettuce, pico de gallo, and guacamole for a very reasonable 337 calories.

Taco John's The Chicken Boss Bowl

Per serving: 610 calories, 20g total fat (9g saturated fat), 2120mg sodium, 78g carbs (11g fiber, 7g sugar), 36g protein

This bowl will keep you full between the tasty mound of cilantro-lime rice and black beans, along with chicken and a sensible amount of cheese and sour cream. The 36g of protein contained in this meal is plenty to support lean muscle and keep cravings at bay.

Baja Fresh Impossible Chili Lime Salad

Per serving: 480 calories, 26g total fat (10.5g saturated fat), 730mg sodium, 41g carbs (16g fiber, 8g sugar), 27g protein

This customized salad starts with a fun, unique base including kale, bell pepper, jicama, tortilla strips, cotija cheese, avocado, and chili lime dressing. Your protein topping pick of Impossible plant-based "meat" adds protein and brings it all together at under 1,000mg of sodium. (The one pictured here features shrimp, but go for plant-based protein instead!)

Del Taco 8 Layer Veggie Burrito

Per serving: 520 calories, 17g total fat (7g saturated fat), 1310mg sodium, 70g carbs (9g fiber, 3g sugar), 16g protein

This vegetable-centric burrito contains the usuals like cheese, sour cream, tomatoes, lettuce, and guacamole, but also with a generous amount of slow-cooked beans. Beans deliver excellent amounts of fiber and are often associated with improved health outcomes in chronic diseases like hypertension.

El Pollo Loco The World's First Keto Burrito

Per serving: 550 calories, 34g total fat (7g saturated fat), 1570mg sodium, 30g carbs (21g fiber, 3g sugar), 52g protein

This menu item provides just 9g net carbs and is appropriate for someone following a ketogenic ("keto") diet. Keep in mind that keto-friendly products will often register high on fat, so be sure to factor this into the rest of your food choices throughout the day. Otherwise, this menu item is a good selection given the use of non-starchy vegetables and the keto tortilla.

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9 Foods That May Help Reduce Cellulite

Molly Hembree, MS, RD, LD — Wed, 05 Jul 2023 12:30:09 +0000

Cellulite. Even the word is cringy. And if you fall into the 73.6% of American adults who are overweight (a body mass index or BMI of 25 or above) or are clinically diagnosed with obesity (defined as a BMI of 30 or above), you may have this dimpling and unwanted body fat in places you wish you didn't, like the hips, thighs, and/or buttocks. These pesky pockets of fat seem to highlight the presence of extra pounds that tend to stick around.

Everyone has fat, or "adipose tissue", which makes up roughly 10-25% of our total body weight. The total amount of adipose tissue in the body naturally varies depending on sex, age, genetics, and other factors. Cellulite, on the other hand, isn't actually fat; it is the normal physiological response to the storage of fat that occurs when collagen fibers that connect fat to the skin stretch, break down, or pull, thereby allowing fat cells or "adipocytes" to bulge out.

Today's market is full of supplements, lotions, and other skin applications that claim to reduce or treat cellulite but come with minimal evidence for their effectiveness. These products could temporarily tighten the outermost layer of the skin but do little to address the underlying issue. Instead, a focus on healthy behaviors like weight management, healthy eating, hydration, and adequate physical activity (AKA the classics!) seems to provide more support in controlling the presence of cellulite for the long haul.

A winning strategy for minimizing cellulite is to determine what ways you can lose body fat and increase muscle mass. Extra weight can make cellulite more visible. This likely means a focus on creating a calorie deficit where it makes sense in your lifestyle, such as controlled portions, less added oils, or reduced added sugars in your diet. It could also translate to amping up your exercise routine to include an extra day of cardiovascular activity or resistance training.

Here we rounded up a list of foods that are being investigated for their role in possibly reducing cellulite. Read on, and for more, don't miss The 30 Healthiest Foods to Eat Every Day.

Blueberries

There is no shortage of support that eating your fruits, including blueberries, and vegetables is associated with lower body weight. This critical review from the European Journal of Nutrition also draws a convincing connection between fruit and vegetable consumption and reduced risk of chronic diseases like high blood pressure.

Lentils

Lentils and other "pulses" (edible seeds of legumes) like black beans, chickpeas, or pinto beans, are excellent sources of fiber. They also have been found to create a modest weight loss for people who consume them regularly, which was explored in this systematic review in the American Journal of Clinical Nutrition.

Pears

Pears are one of the most fibrous fruits at the supermarket. Coming in at around 6 grams of fiber per medium fruit, you'll likely feel satisfied on less if this food makes it into snack time or meal time, thereby offsetting larger portions elsewhere. Consider chopping up for a salad, dipping in peanut butter, or stirring into your next oatmeal.

Kale

Regular consumers of non-starchy dark leafy greens like kale, as well as deep orange or yellow vegetables, were found in a 2014 cross-sectional study in the Journal of the Academy of Nutrition and Dietetics to have lower visceral fat than non-consumers.

Avocados

Although avocados are more calorie-dense than most other pieces of produce, they may help stimulate weight loss. Women who regularly consume fruits and vegetables, including avocados, saw a higher weight loss over a four-year period than those who did not eat these foods, according to this publication in the journal Nutrients.

Mushrooms

Mushrooms are the meat of the plant kingdom. Inducing a rich and savory flavor wherever they are found, mushrooms are winding up in meat dishes where they are blended with chicken or beef to extend both flavor and nutrition. This is a simple hack to reduce the calories of your next burger patty or Bolognese sauce while falling within desired calorie limits.

Water

Although it's a beverage, not a food, water—or any low-calorie version of it like seltzers, enhanced water beverages, or fruit-infused waters—not only helps you maintain hydration but drinking it also helps you avoid cellulite. Aim to drink 11.5 cups of total water every day for women and 15.5 cups per day for men.

Bananas

Bananas are commonly recognized as a source of potassium, a mineral that is associated with the control of swelling as it has an inverse relationship with sodium. Fluid retention from high intakes of salt in the diet can lead to swelling which can increase the appearance of cellulite.

Sweet potatoes

If you are looking for a starchy vegetable, sweet potatoes are a stellar choice, providing some of the most robust health benefits, including excellent vitamin A content. They are also high in potassium, which can reduce the visibility of cellulite associated with excess sodium intake.

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12 Easy Ways To Get Rid of Bloating

Molly Hembree, MS, RD, LD — Fri, 05 May 2023 15:05:36 +0000

It can be frustrating to try to determine what's triggering the unwelcome digestive issues that can plague you from time to time, like constipation, stomach cramping, gas, and bloating. After checking with your doctor that nothing else is amiss with your health, you may want to take matters into your own hands in regards to the comfort of your stomach. For example, bloat, defined as a swelling or feeling of fullness in the abdomen, is oftentimes manageable on your own—as long as you have the right tools for how to get rid of bloating.

Bloating may be manageable, but it certainly isn't pleasant. It may just feel slightly uncomfortable or could present as abdominal distention, with around 30% of the adult general population having reported bloating and distention at some point, and an estimated 16% of U.S. adults experiencing bloat in the last month. With such a common issue bringing pain and discomfort, it's important to learn more about what may be causing it, and how you can get rid of bloating in the easiest ways possible.

Here are some ways to rid bloat so you can get back to not feeling like an overinflated balloon. And to learn more about digestive health, read the #1 Best Fruit for a Healthy Gut, Says Dietitian or 6 Best Foods to Eat for an Upset Stomach, Says Dietitian.

1. Quit smoking

We aren't the first to suggest it but put an end to your relationship with nicotine and tobacco. Smoking may lead to abdominal bloating. A study in the Scandinavian Journal of Gastroenterology reported that former smoking was associated with functional bloating and constipation. If you're wanting to stop your nicotine habit, talk with your doctor about ways to quit.

2. Manage stress

For people who suffer from irritable bowel syndrome (IBS), mental stress can create spasms in the colon, leading to discomfort, pain, and bloat. Find ways to cope with stress effectively to minimize risk of bloat.

3. Remove the trigger food

There are so many different foods and ingredients entering our diets each day that eating something slightly different than usual may be just enough to trigger bloat. Experts recommend following an elimination diet, where foods that are suspected to be bothersome are eliminated and then in the reintroduction phase are gently returned and symptoms are monitored.

4. Avoid the carbonation

Whether it be a sugary soda or an innocent sparkling water, it's best to avoid these beverages to tame bloat. Carbon dioxide in these drinks increases gastric volume and stimulates stretch receptors which lead to epigastric discomfort, recognized as bloat, reports the Journal of Nutrition.

5. Meditation

When people think of how to get rid of bloating, they may not think he art of meditation may prove useful in controlling bloat. In a small one-year follow-up study from Behaviour Research and Therapy, Relaxation Response Mediation (RRM) significantly reduced bloating in participants with IBS.

6. Fit in some exercise

Mild physical activity appears to improve gut transit of gas and intestinal clearance of gas, thereby preventing retention of gas in the form of bloat. Squeezing in a brisk walk or bicycle ride through your neighborhood after meals may be all that's needed to offer relief.

7. Avoid gum

Most of the available chewing gum on the market for controlling dental caries and providing minty fresh breath contains sugar alcohols like sorbitol, mannitol, and maltitol. Unfortunately, these sugar alcohols increase the risk of gas and bloating and force you to swallow air, which could lead to trapped gas.

8. Lay low on the sodium

Eating sodium (a component of salt) in excess can lead to bloating. It's suspected that higher sodium intake may induce water retention, reduce digestive efficiency, and change the composition of gut microbiota, according to the American Journal of Gastroenterology.

9. Don't overdo fiber

The more fiber the better, right? Yes and no. Achieving fiber goals is important for many functions such as bowel regularity and heart disease prevention, but consuming too much too soon leads to bloating. Take note of how much fiber you are currently averaging each day and only increase fiber intake by about two grams a day to get to a grand total of 28-34 grams per day.

10. Drink without a straw

Sipping your drink with a straw introduces extra gas to your digestive tract, which could result in more bloat. Also try to not talk while you eat, which could lead to more air swallowing.

11. Ditch dairy

If you have diagnosed lactose intolerance and drink or eat lactose, a sugar found in dairy, you may experience bloat as a digestive symptom. It is estimated that 68 percent of the world has lactose malabsorption, or a reduced ability to digest lactose.

12. Steer clear of alcohol

Although research isn't conclusive, it seems that high intakes of alcohol, such as that seen with binge drinking, results in bloating, particularly for those with IBS. This is another reminder that when drinking alcohol, do so in moderation: up to one drink per day for women and up to two drinks per day for men.

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8 Healthiest McDonald's Orders, According to a Dietitian

Molly Hembree, MS, RD, LD — Fri, 05 May 2023 13:21:50 +0000

You've got errands to run, kids to pick up from sports practice, and a looming work project due this week, but you are already mentally fatigued from cooking this week. Then you drive past a McDonald's. Today would be a great day to take advantage of hot fast food and the comfort it provides, but you pause. Is there anything healthy to eat at McDonald's? What are some of the healthiest McDonald's orders you could theoretically place?

Fast food chains focus on foods that are quick, tasty, and affordable. Three flavorful food components that excite our tastebuds include fat, salt, and sugar. It's crucial to look for moderation when it comes to your restaurant picks and the amounts of these added ingredients you find in their menu items.

Keep in mind that one meal doesn't define an eating pattern. Eating well most of the time with infrequent treats and indulgences (including fast food meals) does not dismantle a healthy diet.

Here, we have rounded up some of the healthiest McDonald's orders that deliver varying doses of benefits, so you can enjoy these meals in the middle of a busy day. And for more healthy eating tips to help you find a nutritious meal at another popular fast food chain, be sure to check out The 8 Healthiest Menu Items at Panda Express.

Fruit & maple oatmeal, a sausage burrito, and Dasani^® water

Per order: 630 calories, 21.5g total fat (8.5g saturated fat), 950mg sodium, 89g carbs, (5g fiber, 33g sugar), 19g protein

An opportunity to fit in both fruit and oatmeal for a fast-food breakfast is why this meal ranks high. Pair it up with a zero-calorie hydrating water to complete the meal.

Egg McMuffin^®

Per order: 455 calories, 21g total fat (7g saturated fat), 1090mg sodium, 49g carbs, (4g fiber, 3g sugar), 19g protein

When deciding between the healthiest McDonald's orders available, the Egg McMuffin^® is one of your best bets for breakfast. This breakfast sandwich comes in at 3 grams less saturated fat than Sausage McGriddles^® and 7 grams less saturated fat than a Sausage Biscuit.

Sausage burrito, apple slices, and low-fat milk

Per order:425 calories, 19g total fat (8.5g saturated fat), 880mg sodium, 41g carbs, (1g fiber, 16g sugar), 21g protein

The McDonald's Sausage Burrito contains vegetables (tomatoes, green chiles, and onions), while fruit and milk provide some natural sweetness to the meal.

10-piece Chicken McNuggets^®, apple slices, and unsweetened iced tea

Per order: 425 calories, 24g total fat (4g saturated fat), 850mg sodium, 30g carbs, (1g fiber, 3g sugar), 23g protein

If you're craving nuggets, this 10-piece order will pair it up with fruit via apple slices and a tea option that doesn't include sweetener.

The McChicken^® and a low-fat milk

Per order: 500 calories, 23g total fat (5g saturated fat), 640mg sodium, 51g carbs, (1g fiber, 16g sugar), 22g protein

Most McDonald's meals do well when amplified with a low-fat milk, which adds 8 grams of protein. Also, the McChicken is the lowest sodium chicken sandwich option on the McDonald's menu by 490 milligrams!

Filet-O-Fish^®and a small McCafé^® latte

Per order: 530 calories, 27g total fat (8.5g saturated fat), 680mg sodium, 51g carbs, (2g fiber, 16g sugar), 23g protein

McDonald's well-known Filet-O-Fish^® sandwich can be enjoyed with a latte. The McCafé® latte has no added sugar and only contains three ingredients: milk, espresso, and water.

Hamburger Happy Meal^®

Per order: 475 calories, 16g total fat (5.5g saturated fat), 680mg sodium, 62g carbs, (2g fiber, 20g sugar), 22g protein

Happy Meals^® do a terrific job of giving you a taste of all your favorites, but with moderate portions. This results in lower calories, making it one of our top recommendations at McDonald's.

6-piece Chicken McNuggets^® Happy Meal^®

Per order: 475 calories, 22g total fat (4.5g saturated fat), 670mg sodium, 46g carbs, (2g fiber, 14g sugar), 24g protein

This meal is the highest protein Happy Meal^®, coming in at 24 grams of protein. At 475 calories, this should be a satisfying amount of food for lunchtime.

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